Pehea e hoʻomākaukau ai i kahi kīʻaha "Buckwheat casserole"
Hoʻopau i ka umu i 190 mau kekelē.
ʻOkiʻoki maikaʻi i ka onion, ʻoki i ka cheese ma kahi grater maikaʻi.
I loko o kahi pahu hohonu, e hoʻokomo i ka buckwheat i hoʻolapalapa ʻia, e hoʻohui i ka hua maka, ʻoki ʻokiʻoki. Hoʻohui i nā mea a pau a hoʻohui i ka paʻakai. E hoʻohui i ka cheese grated a hui pū.
E kau i ka buckwheat mass i loko o kahi kīʻaha bakena (uhi i ke ʻano me ka foil) a i ʻole i loko o kahi kīʻaha ahi ahi (i kēia hihia, ʻaʻole pono ka foil).
E kālua no 15 mau minuke. Hoʻopau maikaʻi ʻia ka casserole i hoʻopau ʻia i nā ʻāpana, kūpono ke lawe pū me ʻoe. He ono ia i ka wela a me ke anu.
https://fit-cook.ru/recepts/23-grechnevaja-zapekanka.html
- 50 g buckwheat
- Hua moa 1 ʻāpana
- 30 g onioni
- 30 g o ka tī
Nutritional waiwai o ka ipu "Buckwheat casserole" (per 100 nā huna):
Kāleka: 221.7 kcal
Nā Squirrels: 12.7 gr.
Uha: 10 gr.
Kalepona 21 gr.
Ka helu o nā lawelawe: 2ʻO nā meaʻai a me nā calories o ka meaʻai " Buckwheat casserole"
| Product | E ana | Kaona, gr | Keʻokeʻo, gr | Momona, g | kihi, gr | kcal |
| buckwheat (kernel)) | 50 G | 50 | 6.3 | 1.65 | 31.05 | 156.5 |
| hua moa | 1 apana | 55 | 6.99 | 6 | 0.39 | 86.35 |
| ʻohi | 30 G | 30 | 0.42 | 0 | 3.12 | 14.1 |
| ʻeka russian | 30 G | 30 | 7.23 | 8.85 | 0.09 | 108.9 |
| Ka huina | 165 | 20.9 | 16.5 | 34.7 | 365.9 | |
| Hana 1 | 83 | 10.5 | 8.3 | 17.3 | 182.9 | |
| 100 nā huna | 100 | 12.7 | 10 | 21 | 221.7 |